Discover the Benefits of Ancient Grains in Your Healthy Cereal

4 weeks ago

51 21 minutes read

Did you know that some of the healthiest grains you can eat are also some of the oldest? While modern staples like wheat and rice may be the most well-known, ancient grains that have remained largely unchanged for thousands of years are making a comeback on grocery store shelves – and for good reason. Packed with nutrients, fiber, protein and antioxidants, these ancient grains can provide a host of health benefits when incorporated into your diet, especially in the form of a nutritious breakfast cereal.

In fact, studies have shown that regularly consuming whole grains like ancient grains as part of a balanced diet can help lower the risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers.^[1] That’s because these grains are nutrient-dense, containing higher levels of essential vitamins, minerals, fiber and antioxidants compared to refined grains that have been stripped of their outer bran and germ layers.

So what exactly are ancient grains, and how can you reap their many health benefits? In this comprehensive guide, we’ll explore the different types of ancient grains, their unique nutritional profiles, and how to easily incorporate them into your diet – starting with your morning bowl of cereal. Get ready to discover a whole new world of healthy, delicious grains that have stood the test of time!

Table of Contents

What Are Ancient Grains?

The term “ancient grains” refers to a category of grains and pseudocereals (seeds that are consumed like grains) that have remained largely unchanged over the last several hundred years.^[2] Unlike modern varieties of wheat, rice and corn, which have been selectively bred and modified over time, ancient grains are grown in the same way they were cultivated by ancient civilizations thousands of years ago.

Some examples of ancient grains you may have heard of include quinoa, amaranth, millet, sorghum, teff, farro, spelt, Kamut, and buckwheat. Many of these grains have been staples in traditional diets around the world for centuries, prized for their hardiness, versatility and nutrition.

So what sets ancient grains apart from modern grains in terms of health benefits? For one, ancient grains tend to be less processed than their contemporary counterparts. They are often consumed in their whole form, meaning they retain all of their original bran, germ and endosperm layers. This is important because the bran and germ are where many of the grain’s nutrients, including fiber, antioxidants, vitamins and minerals, are concentrated.^[3]

In contrast, refined grains like white flour and white rice have had their bran and germ removed, leaving only the starchy endosperm. While this process can improve shelf life and create a finer texture, it also strips away many of the grain’s beneficial nutrients.

Ancient grains are also more likely to be grown using traditional, organic farming methods without the use of pesticides and synthetic fertilizers. This not only makes them a more eco-friendly choice, but also means they are less likely to contain harmful residues.

So now that we know what ancient grains are, let’s take a closer look at some of the different types and their unique characteristics.

What Are the Different Types of Ancient Grains?

There are many different types of ancient grains, each with its own distinct flavor, texture and nutritional profile. Here are some of the most popular varieties you’re likely to see on store shelves or restaurant menus:

Quinoa: Technically a pseudocereal, quinoa is native to South America and was a staple of the ancient Incan diet. It’s a complete protein, meaning it contains all nine essential amino acids, and is also high in fiber, magnesium, phosphorus and folate.^[4]
Amaranth: Another pseudocereal, amaranth was an important crop in ancient Aztec and Mayan civilizations. Like quinoa, it’s a complete protein and is rich in fiber, iron, calcium and magnesium. It has a slightly sweet, nutty flavor and can be cooked like a grain or popped like popcorn.
Millet: One of the oldest cultivated grains in human history, millet is a staple in many parts of Africa and Asia. It’s gluten-free, high in antioxidants and a good source of magnesium and phosphorus. Millet has a mild, slightly sweet flavor and a light, fluffy texture when cooked.
Sorghum: A staple crop in Africa for centuries, sorghum is a gluten-free grain that’s high in fiber, protein, iron and antioxidants. It has a chewy texture and slightly sweet, nutty flavor that works well in pilafs, salads and soups.
Teff: This tiny grain is a staple of traditional Ethiopian cuisine and is one of the smallest grains in the world. Despite its size, teff packs a big nutritional punch – it’s high in fiber, protein, calcium, iron and vitamin C. It has a mild, earthy flavor and can be cooked into a creamy porridge or used as a gluten-free flour in baking.
Farro: An ancient variety of wheat, farro has a chewy texture and nutty flavor that works well in salads, soups and pilafs. It’s high in fiber, protein and magnesium, and has been shown to help reduce inflammation and improve blood sugar control.^[5]
Spelt: Another ancient variety of wheat, spelt has a slightly sweet, nutty flavor and chewy texture. It’s higher in protein and fiber than modern wheat varieties, and is also a good source of iron, magnesium and zinc. However, it does contain gluten, so it’s not suitable for those with celiac disease or gluten sensitivity.
Kamut: Also known as Khorasan wheat, Kamut is an ancient grain that’s higher in protein, fiber, zinc and magnesium than modern wheat. It has a rich, buttery flavor and chewy texture that works well in baked goods, pilafs and salads.
Buckwheat: Despite its name, buckwheat is not actually a type of wheat – it’s a pseudocereal that’s related to rhubarb. It’s gluten-free, high in fiber and a good source of protein, magnesium, manganese and copper. Buckwheat has a strong, slightly bitter flavor and is often used in noodles, pancakes and porridges.

As you can see, each type of ancient grain has its own unique nutritional and flavor profile. By incorporating a variety of these grains into your diet, you can reap a wide range of health benefits while adding new and interesting flavors and textures to your meals.

Why Are Ancient Grains Beneficial for Your Health?

Now that we’ve explored some of the different types of ancient grains, let’s take a closer look at why these grains are so beneficial for your health. From their high nutrient content to their anti-inflammatory properties, ancient grains offer a host of advantages over refined modern grains.

1. High in Nutrients

One of the main reasons ancient grains are so good for you is that they are packed with essential nutrients. Because they are consumed in their whole form, with the bran and germ intact, they retain more of their original vitamins, minerals, antioxidants and other beneficial compounds compared to refined grains.

For example, quinoa is one of the few plant foods that’s considered a complete protein, meaning it contains all nine essential amino acids your body needs. It’s also high in fiber, magnesium, phosphorus, folate and iron.^[4]

Amaranth is another nutrient-dense ancient grain, with high levels of protein, fiber, iron, calcium and magnesium. It also contains compounds called tocotrienols, which are a form of vitamin E with antioxidant and anti-inflammatory properties.^[6]

Millet is a good source of magnesium, phosphorus and antioxidants like polyphenols and flavonoids. These compounds help protect your cells from damage caused by free radicals and oxidative stress, which can contribute to chronic diseases like heart disease and cancer.^[7]

Sorghum is high in fiber, protein, iron and antioxidants like phenolic acids and flavonoids. It also contains a unique compound called policosanol, which has been shown to help lower cholesterol levels and reduce the risk of heart disease.^[8]

By incorporating a variety of nutrient-dense ancient grains into your diet, you can help ensure you’re getting a wide range of essential vitamins, minerals and other beneficial compounds your body needs to function at its best.

2. Rich in Fiber

Another key benefit of ancient grains is their high fiber content. Fiber is a type of carbohydrate that your body can’t digest, but it plays an important role in keeping your digestive system healthy and promoting feelings of fullness and satiety.

Most ancient grains are naturally high in fiber, with some varieties containing up to 7 grams or more per serving. For example, a half-cup serving of cooked teff contains about 5 grams of fiber, while the same amount of cooked amaranth contains about 2.5 grams.^[9]

Eating a high-fiber diet has been linked to a number of health benefits, including:

Improved digestion and regularity: Fiber helps add bulk to your stool and promotes regular bowel movements, which can help prevent constipation and other digestive issues.^[10]
Better blood sugar control: Soluble fiber, in particular, can help slow down the absorption of sugar in your bloodstream, which can help regulate blood sugar levels and reduce the risk of type 2 diabetes.^[11]
Lower cholesterol levels: Soluble fiber can also help lower LDL (“bad”) cholesterol levels by binding to cholesterol in your gut and preventing it from being absorbed into your bloodstream.^[12]
Reduced risk of heart disease: Eating a high-fiber diet has been linked to a lower risk of heart disease, possibly due to its effects on blood sugar, cholesterol and inflammation.^[13]
Improved weight management: High-fiber foods tend to be more filling and satisfying than low-fiber foods, which can help you eat less overall and maintain a healthy weight.^[14]

By choosing ancient grains that are high in fiber, like quinoa, amaranth, millet and sorghum, you can help support your digestive health, regulate blood sugar levels, and reduce your risk of chronic diseases like heart disease and type 2 diabetes.

3. Lowers Risk of Chronic Diseases

In addition to their high nutrient and fiber content, ancient grains have also been linked to a lower risk of several chronic diseases. This is likely due to their unique combination of antioxidants, anti-inflammatory compounds, and other beneficial nutrients.

For example, studies have shown that regularly consuming whole grains like ancient grains as part of a balanced diet can help lower the risk of heart disease. This may be due to their ability to lower cholesterol levels, improve blood sugar control, and reduce inflammation in the body.^[15]

Ancient grains may also help lower the risk of certain types of cancer, particularly colorectal cancer. This is thought to be due to their high fiber content, which can help promote healthy digestion and regular bowel movements, as well as their antioxidant and anti-inflammatory properties.^[16]

Some research has also suggested that consuming ancient grains may help improve blood sugar control and reduce the risk of type 2 diabetes. This is likely due to their high fiber content, which can help slow down the absorption of sugar in the bloodstream, as well as their magnesium content, which plays a role in insulin sensitivity.^[17]

Finally, ancient grains may also have neuroprotective properties, meaning they may help protect brain health and reduce the risk of age-related cognitive decline and neurodegenerative diseases like Alzheimer’s. This is thought to be due to their high antioxidant content, which can help protect brain cells from damage caused by oxidative stress.^[18]

While more research is needed to fully understand the specific mechanisms behind these health benefits, it’s clear that incorporating ancient grains into your diet as part of an overall healthy lifestyle can have significant positive impacts on your long-term health and well-being.

How to Incorporate Ancient Grains into Your Diet

Now that we’ve explored some of the key health benefits of ancient grains, you may be wondering how to start incorporating them into your own diet. The good news is that there are many easy and delicious ways to enjoy these nutritious grains, starting with your morning bowl of cereal.

1. Use Ancient Grains in Your Breakfast Cereal

One of the simplest ways to add more ancient grains to your diet is to swap out your usual breakfast cereal for one that features these nutrient-dense grains. Look for cereals that list an ancient grain like quinoa, amaranth, millet or sorghum as one of the first ingredients, and that are also high in fiber and low in added sugars.

Some great options to try include:

Rogers Foods Ancient Grain Cereals: These cereals feature a blend of ancient grains like quinoa, amaranth, millet and buckwheat, along with other nutrient-dense ingredients like chia seeds, hemp hearts and dried fruit. They’re also high in fiber, protein and antioxidants, and come in a variety of delicious flavors like Cinnamon Almond and Cranberry Ginger.
Nature’s Path Organic Heritage Flakes: Made with a blend of ancient grains like quinoa, amaranth and spelt, these organic cereal flakes are high in fiber, protein and whole grains. They also contain no artificial flavors, colors or preservatives, and are non-GMO verified.
Kashi 7 Whole Grain Flakes: These cereal flakes are made with a blend of seven whole grains, including ancient grains like buckwheat, millet and amaranth. They’re also high in fiber and protein, and contain no artificial flavors or colors.

By starting your day with a nutritious ancient grain cereal, you’ll be setting yourself up for sustained energy, better digestion and overall improved health.

2. Substitute Ancient Grains for Rice or Pasta

Another easy way to incorporate more ancient grains into your diet is to use them as a substitute for rice or pasta in your favorite dishes. Many ancient grains have a similar texture and cooking time to rice or pasta, making them an easy swap in recipes like stir-fries, salads, soups and casseroles.

For example, try using quinoa instead of rice in your next stir-fry or burrito bowl. Quinoa cooks up quickly and has a light, fluffy texture that pairs well with a variety of flavors and ingredients. Plus, it’s a complete protein, so it can help keep you feeling full and satisfied.

Farro is another great ancient grain to use in place of rice or pasta. It has a chewy, nutty texture that works well in salads, soups and grain bowls. Try tossing cooked farro with roasted vegetables, feta cheese and a simple vinaigrette for a delicious and nutritious lunch or dinner.

Sorghum is a hearty, chewy grain that can be used in place of rice or barley in pilafs, soups and stews. It has a slightly sweet, nutty flavor that pairs well with savory ingredients like mushrooms, onions and garlic.

By swapping out refined grains like white rice and pasta for nutrient-dense ancient grains, you can boost the fiber, protein and antioxidant content of your meals while also adding new and interesting flavors and textures.

3. Make Ancient Grain Salads

Salads are a great way to showcase the unique flavors and textures of ancient grains while also packing in plenty of fresh vegetables, lean proteins and healthy fats. Plus, grain salads are easy to make ahead of time and can be enjoyed as a light lunch, dinner side dish or portable snack.

To make an ancient grain salad, start by cooking your chosen grain according to package instructions. Once cooked, let the grain cool to room temperature or chill it in the fridge for a cold salad.

Next, add in your favorite chopped vegetables, such as cherry tomatoes, cucumbers, bell peppers, red onions or carrots. You can also add in some leafy greens like arugula, spinach or kale for extra nutrients and flavor.

For protein, try adding in some cooked chicken, shrimp, tofu or chickpeas. You can also include some crumbled feta cheese, goat cheese or parmesan for added flavor and creaminess.

Finally, drizzle your salad with a simple dressing made from olive oil, lemon juice, dijon mustard, honey and salt and pepper. Toss everything together until well combined, and enjoy!

Some delicious ancient grain salad combinations to try include:

Quinoa + cherry tomatoes + cucumber + feta cheese + chickpeas + lemon vinaigrette
Farro + roasted butternut squash + kale + goat cheese + pumpkin seeds + maple dijon dressing
Sorghum + black beans + corn + red bell pepper + cilantro + lime vinaigrette
Millet + roasted beets + arugula + goat cheese + walnuts + balsamic vinaigrette

By getting creative with your ancient grain salads, you can enjoy a variety of flavors and textures while also reaping the many health benefits of these nutritious grains.

What Are Some Delicious Recipes Using Ancient Grains?

Now that we’ve explored some general ways to incorporate ancient grains into your diet, let’s take a look at some specific recipes you can try at home. These recipes showcase the versatility and delicious flavors of ancient grains in a variety of dishes, from breakfast to dinner and everything in between.

1. Quinoa and Black Bean Burrito Bowl

This vegetarian burrito bowl is packed with protein, fiber and flavor thanks to the combination of quinoa, black beans, and plenty of fresh veggies and toppings. It’s easy to make and can be customized with your favorite ingredients.

Ingredients:

1 cup quinoa, rinsed and drained
2 cups water or vegetable broth
1 can black beans, rinsed and drained
1 red bell pepper, chopped
1 small red onion, chopped
1 jalapeno pepper, seeded and minced
1 cup frozen corn kernels, thawed
1 avocado, diced
1/2 cup chopped fresh cilantro
Juice of 1 lime
Salt and pepper to taste
Optional toppings: shredded cheese, salsa, sour cream, hot sauce

Instructions:

In a medium saucepan, combine the quinoa and water or broth. Bring to a boil, then reduce heat to low and simmer, covered, until the quinoa is tender and the liquid is absorbed, about 15-20 minutes.
In a large bowl, combine the cooked quinoa, black beans, bell pepper, onion, jalapeno, corn, avocado and cilantro. Drizzle with lime juice and season with salt and pepper to taste.
Divide the quinoa mixture among serving bowls and top with desired toppings. Serve immediately.

2. Farro and Roasted Vegetable Salad

This hearty salad features chewy farro, roasted vegetables and a tangy lemon vinaigrette. It’s perfect for meal prep and can be enjoyed warm or cold.

Ingredients:

1 cup farro, rinsed and drained
2 cups water or vegetable broth
1 small butternut squash, peeled and cubed
1 red onion, chopped
2 cloves garlic, minced
2 tablespoons olive oil
Salt and pepper to taste
4 cups baby spinach or arugula
1/2 cup crumbled feta cheese
1/4 cup chopped toasted walnuts

For the dressing:

- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dijon mustard
- 1 teaspoon honey
- Salt and pepper to taste

Instructions:

Preheat the oven to 400°F. In a large bowl, toss the butternut squash, onion and garlic with the olive oil and season with salt and pepper. Spread the vegetables on a baking sheet and roast for 25-30 minutes, stirring occasionally, until tender and lightly browned.
Meanwhile, in a medium saucepan, combine the farro and water or broth. Bring to a boil, then reduce heat to low and simmer, covered, until the farro is tender and the liquid is absorbed, about 25-30 minutes.
In a small bowl, whisk together the dressing ingredients until well combined.
In a large bowl, combine the cooked farro, roasted vegetables, spinach or arugula, feta cheese and walnuts. Drizzle with the dressing and toss to coat.
Serve the salad warm or at room temperature. Leftovers can be stored in an airtight container in the fridge for up to 3 days.

3. Amaranth Breakfast Porridge

This creamy, comforting porridge is a delicious and nutritious way to start your day. Amaranth has a slightly nutty, earthy flavor that pairs well with sweet toppings like fresh fruit, nuts and honey.

Ingredients:

1 cup amaranth
3 cups water or milk of choice
Pinch of salt
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
Optional toppings: sliced banana, berries, chopped nuts, honey or maple syrup

Instructions:

In a medium saucepan, combine the amaranth, water or milk, and salt. Bring to a boil, then reduce heat to low and simmer, stirring occasionally, until the amaranth is tender and the liquid is absorbed, about 20-25 minutes.
Stir in the vanilla extract and cinnamon.
Divide the porridge among serving bowls and top with desired toppings. Serve immediately.

These are just a few examples of the many delicious and nutritious recipes you can make with ancient grains. By getting creative in the kitchen and experimenting with different grains, flavors and ingredients, you can enjoy all the health benefits of these nutrient-dense foods while also satisfying your taste buds.

Are There Any Risks or Side Effects of Eating Ancient Grains?

While ancient grains are generally considered safe and healthy for most people, there are a few potential risks and side effects to be aware of, particularly for those with certain allergies or sensitivities.

1. Gluten Sensitivity

Some ancient grains, such as spelt, farro and Kamut, contain gluten, a protein found in wheat and related grains. For people with celiac disease or non-celiac gluten sensitivity, consuming gluten can cause a range of symptoms, including digestive issues, headaches, fatigue and skin rashes.^[19]

If you have a known gluten sensitivity or have been diagnosed with celiac disease, it’s important to avoid ancient grains that contain gluten and instead choose gluten-free options like quinoa, amaranth, millet and sorghum. Be sure to read labels carefully and look for products that are certified gluten-free to avoid cross-contamination.

2. Allergic Reactions

While rare, some people may be allergic to certain ancient grains, particularly those in the pseudocereal family like quinoa and amaranth. Symptoms of a grain allergy can range from mild (such as hives or itching) to severe (such as difficulty breathing or anaphylaxis).^[20]

If you have a known allergy to any type of grain or have experienced symptoms after consuming a particular ancient grain, it’s important to avoid that grain and speak with your healthcare provider for guidance on managing your allergy.

It’s also worth noting that some people may experience digestive discomfort or bloating when first introducing ancient grains into their diet, particularly if they are not used to eating a lot of high-fiber foods. This is usually temporary and can be minimized by starting with small portions and gradually increasing your intake over time, as well as drinking plenty of water to help move the fiber through your digestive system.

Overall, the risks and side effects of eating ancient grains are relatively low for most people, and the potential health benefits far outweigh any potential drawbacks. As with any new food, it’s always a good idea to start slowly and pay attention to how your body responds, and to speak with your healthcare provider if you have any concerns or pre-existing health conditions.

Conclusion: The Importance of Incorporating Ancient Grains into Your Diet

In conclusion, ancient grains are a nutritious and delicious addition to any healthy diet. These nutrient-dense foods offer a wide range of health benefits, from reducing the risk of chronic diseases like heart disease and type 2 diabetes to promoting digestive health and supporting weight management.

By incorporating a variety of ancient grains into your meals, you can enjoy their unique flavors and textures while also reaping their many nutritional benefits. Whether you choose to start your day with a bowl of quinoa porridge, pack a farro salad for lunch, or serve sorghum as a side dish at dinner, there are endless ways to make these grains a regular part of your diet.

And while there are a few potential risks and side effects to be aware of, particularly for those with allergies or sensitivities, the overall safety and health benefits of ancient grains make them a smart choice for most people.

So next time you’re at the grocery store or planning your meals for the week, consider adding some ancient grains to your shopping list. Your body (and taste buds) will thank you!

Takeaways

Ancient grains are a group of grains and pseudocereals that have remained largely unchanged for hundreds or thousands of years, such as quinoa, amaranth, millet, sorghum, teff, farro, spelt, Kamut and buckwheat.
Compared to modern refined grains, ancient grains are generally more nutrient-dense, containing higher levels of protein, fiber, vitamins, minerals and antioxidants.
Regular consumption of ancient grains has been linked to a lower risk of several chronic diseases, including heart disease, type 2 diabetes, certain cancers and neurodegenerative diseases.
Ancient grains are also high in fiber, which can help promote digestive health, regulate blood sugar levels, lower cholesterol and support weight management.
There are many delicious ways to incorporate ancient grains into your diet, such as using them in breakfast cereals, substituting them for rice or pasta in recipes, or making ancient grain salads.
While most people can safely enjoy ancient grains, those with celiac disease, non-celiac gluten sensitivity or allergies to certain grains should be cautious and choose appropriate gluten-free or allergy-friendly options.

FAQs

What are some examples of ancient grains?

Some examples of ancient grains include:

Quinoa
Amaranth
Millet
Sorghum
Teff
Farro
Spelt
Kamut
Buckwheat

Are all ancient grains gluten-free?

No, not all ancient grains are gluten-free. While some, such as quinoa, amaranth, millet, sorghum and teff, are naturally gluten-free, others like spelt, farro and Kamut contain gluten and should be avoided by those with celiac disease or gluten sensitivity.

How can I incorporate ancient grains into my breakfast routine?

One easy way to incorporate ancient grains into your breakfast routine is to choose breakfast cereals that feature these grains as a key ingredient. Look for cereals that are made with quinoa, amaranth, millet or sorghum, and that are also high in fiber and low in added sugars. You can also try making ancient grain porridges or breakfast bowls with ingredients like quinoa, amaranth or teff.

Are there any risks or side effects of eating ancient grains?

For most people, ancient grains are safe and well-tolerated. However, some people may experience digestive discomfort or bloating when first introducing these high-fiber grains into their diet. This is usually temporary and can be minimized by starting with small portions and gradually increasing intake over time. Additionally, those with celiac disease, non-celiac gluten sensitivity or allergies to certain grains should be cautious and choose appropriate gluten-free or allergy-friendly options.

How can ancient grains benefit my overall health?

Ancient grains offer a wide range of health benefits, including:

Reducing the risk of chronic diseases like heart disease, type 2 diabetes and certain cancers
Promoting digestive health and regularity
Supporting healthy blood sugar control
Lowering cholesterol levels
Supporting weight management by promoting feelings of fullness and satiety
Providing a good source of plant-based protein for vegetarians and vegans
Offering a variety of vitamins, minerals and antioxidants that support overall health and wellness

In summary, ancient grains are a nutritious and versatile addition to a healthy diet. By choosing whole grain products that feature these grains as key ingredients, you can reap their many health benefits while also enjoying their unique flavors and textures. And with so many delicious ways to incorporate ancient grains into your meals, from breakfast to dinner and everything in between, it’s easier than ever to make these nutritional powerhouses a regular part of your eating routine. So why not give them a try and see how you feel? Your body (and taste buds) will thank you!

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